Skill/Stamina
Death by ERG
choice of Ski, Row or Bike
10 min cap
emom +1
Ski - 5/3
Row - 7/5
Bike - 4/2
WOD
12:00 min AMRAP
10 Push-Ups
10 Ring Rows
10 Abmat Sit-ups
10 Air squats
Wednesday 8/18/2021
Prep Work
9min amrap
min 1
3 DL+ 10sec HSHold
min 2
3 box jump + 10sec kip
min 3
3-5 wb + 10ish du
repeat 3 x and progress
PARTNER WOD
3rds split
10 Handstand push-ups
20 Deadlift
2rds split
20 Box jumps, 30 inch box
30 Pull-ups
1 rd spilt
100 Wallball
100 Double-unders
400m run together
Tuesday 8/17/2021
Strength / Skill
OHS
5sets of 2 (including warm up)
hold/pause 2 sec
DL
5x2 (controlled)
comfortable weight / add weight each round if u can still be comfortable being a little uncomfortable
WOD
12 min AMRAP
20 Dead Lift 115/85 rx+20, rx++40
15 Power Snatches
10 OHS
after completing 1 rd then continue with:
3 DL
2 PSn
1 OHS
Monday 8/16/2021
Strength / Skill
A:.Front Squat
5sets x 2 reps (2-2-2-2-2)
1 rep hold/pause 2 sec
1 rep dbl bounce
comfortable weight / add weight each round if u can still be comfortable beng a little uncomfortable
B:Jerk
5 sets (incls warm up) 1 push Jerk + 1 Split Jerk
WOD
9 Squat Cleans + 200m Run 115/85
6 Squat Cleans + 200m Run 135/95
3 Squat Cleans + 200m Run 155/105
3 Power Clean & Jerk+ 200m Run 155/105
6 Power Clean & Jerk+ 200m Run 155/105
9 Power Clean & Jerk+ 200m Run 155/105